Catalyst Athletics Daily Training

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Tuesday September 30 2008 Muscle snatch - 85% x 2 x 2 Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 Ab wheel - 3 x 15 Monday September 29 2008 Snatch - 100% x 1 Clean & jerk - 90% x 1 x 2 Front squat - 90% x 2 x 2 3 sets of: A. Chin-ups - max reps B. Hanging leg raise Week 3B1 Sunday September 28 2008 Rest Day Saturday September 27 2008 Snatch - 95% x 1 x 2 Clean & jerk - 95% x 1 x 2 Front squat - 90% x 2 x 2 Glute-ham raise - 3 x 10 Ab work of choice Friday September 26 2008 Snatch - 80% x 1 x 5 Clean & jerk - 70% x 1 + 2, 80% x 1, 70% x 1 + 2, 80% x 1 x 2 3 rounds for time of: 300 m row 10 KB high pulls - 30% BW 3 sets of: A. Weighted sit-up (behind neck) - 3 x 8 B. GHD reverse crunch - 3 x 15 Thursday September 25 2008 Rest Day Wednesday September 24 2008 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Back squat - 90% x 2 x 2 3 rounds for time of: 10 (Sand bag clean to shoulder + 2 lunges) 15 push ball 20 sit-ups Tuesday September 23 2008 Muscle snatch - heavy single Snatch - 80% x 1, 70% x 2, 80% x 1, 70% x 2, 80% x 1 Clean & jerk - 80% x 1 x 5 Front and lateral planks - 3 x max 5 rounds for time of: 8 kipping pull-ups 4 box jumps - mid-thigh+ Monday September 22 2008 Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Front squat - 85% x 2 x 3 Pull-ups - 3 x 10 (weighted if needed) 3 sets of: A. GHD sit-ups - 15 slow B. Sidebends - 10/side Week 2B1 Sunday September 21 2008 Rest Day Saturday September 20 2008 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Front squat - 90% x 2 x 2 Ab work of choice Friday September 19 2008 Muscle snatch - heavy single Snatch - 80% x 1 x 5 Clean & jerk - (70% x 2, 80% x 1) x 3 3 rounds for time of: 10 box jumps - mid-thigh+ 10 DB push press - 25% BW (each) Ab wheel - 3 x 15 Thursday September 18 2008 Rest Day Wednesday September 17 2008 Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Back squat - 90% x 2 x 3 3 sets of: A. Weighted sit-ups - 8 reps B. Lateral planks - max Tuesday September 16 2008 Muscle snatch - 85% x 2 x 2 Snatch - (70% x 1, 75% x 1, 80% x 1) x 3 Clean & jerk - 80% x 1 x 4 3 rounds for time of: 20 kipping pull-ups 15 hanging leg raises Monday September 15 2008 Snatch - 85% x 1 x 3 Clean & jerk - 85% x 1 x 3 Front squat - 85% x 2 x 3 Jerk dip squat - 110% (of jerk) x 5 x 2 GHD sit-ups - 3 x 8 (weighted if needed) Week 1B1 Sunday September 14 2008 Rest Day Saturday September 13 2008 Snatch - Max Clean & jerk - Max Back squat - Max 3 sets of: A. Ab rollouts x 15 B. Lateral planks - max time Friday September 12 2008 Rest Day Thursday September 11 2008 Muscle snatch + 2 overhead squat + snatch balance - 3 sets med weight 2-position snatch (mid-hang, floor) - 60% x 4 sets V-ups - 3 x 10 3 sets: 600 m row sprint 3 min rest Wednesday September 10 2008 Overhead squat - heavy double Front squat - heavy single; not max Rack jerk - heavy single 3 rounds for time of: 30 Ball slams - 10% BW 10 clapping push-ups Tuesday September 9 2008 Muscle snatch - to med-heavy single 3-position clean (mid-hang, hang, floor) - 65% x 3 sets Push jerk + jerk - 65% (of jerk) x 3 sets For time: 20 burpess 5 kipping pull-ups 15 burpees 10 pull-ups 10 burpees 15 pull-ups 5 burpees 20 pull-ups Monday September 8 2008 Back squat - 90% x 2 x 3 Snatch pull - 107% x 2 x 3 Press - 4 x 4 med-heavy weight Chin-ups - 3 x 90% of last Friday's reps 3 sets of: A. GHD sit-ups  x 15 slow B. GHD Russian twists x 20 Week 4S1 Post numbers and questions to comments. Sunday September 7 2008 Rest Day Saturday September 6 2008 Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single 2 ab exercises of your choice Post numbers and questions to comments. Friday September 5 2008 Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets Overhead squat - heavy single Chin-ups - 3 x max 3 rounds for time of: 50 m sprint 20 KB cross-chops - 25% BW Post numbers and questions to comments. Thursday September 4 2008 Rest Day Wednesday September 3 2008 Front squat - 80% x 3 x 5 Snatch pull - 105% (of snatch) x 3 x 3 Rack jerk behind neck - heavy single 3 rounds for time of: 10 sand bag half-moons - 35% BW 10 burpees Post numbers and questions to comments. Tuesday September 2 2008 Muscle snatch - 90% of last Tues x 1 x 3 Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3 4 rounds for time of: 5 kipping pull-ups 5 box jumps - mid-thigh 5 GHD sit-ups 5 KB swings - 30% BW Post numbers and questions to comments. Monday September 1 2008 Back squat - 87% x 2 x 5 Snatch deadlift - 118% x 2 x 3 Push press - 85% x 3 x 5 Pull-ups - 3 x 10 (add weight if needed) Weighted sit-ups (weight behind neck) - 3 x 10 Side bends - 3 x 10 heavy Week 3S1 Post numbers and questions to comments.